THROW DOWN
About This Competition
We are proud to introduce THROW↓™, an all-new functional fitness competition set to take the UK by storm!
COMPETION FORMAT
The competition will run across 2 days – Saturday and Sunday, with each category competing on EITHER Saturday or Sunday.
All athletes will compete in Pairs of either males, females, or a mixed pair.
There will be 3 divisions for each of the 3 pair categories:
- ELITE – High end tests with low skill
- THROWDOWN – Scaled weights and reps from the Elite category
- MASTERS - pair’s age must come to a combined total of 80+ with both athletes at least 35 years of age
There will be 9 competitions in total –
- ELITE Males
- ELITE Females
- ELITE Mixed
- THROWDOWN Males
- THROWDOWN Females
- THROWDOWN Mixed
- MASTERS Males
- MASTERS Females
- MASTERS Mixed
There are no qualifiers for this event, you simply need to grab a partner and SIGN UP!
Each event will comprise of 4 workouts testing each of our core components, STRENGTH, STAMINA, POWER, and GRIT.
Each category will be awarded cash prizes along with prizes supplied by our sponsors.
Workouts will be accessible containing no high skill gymnastics or complex movements to ensure the highest level of participation.
WHERE AND WHEN?
The event will take place at the fantastic National Indoor Athletics Centre in Cardiff, South Wales.
NIAC (National Indoor Athletics Centre) at Cardiff Met was the first purpose built indoor athletics track in the UK.
NIAC offers:
- Full competition 200m banked track
- 9 lane 60m straight
- Separate 6 lane 140m straight
- 3 full sized basketball courts (competition floor)
- The facility is fully equipped to international standard and has a seating capacity for 690 spectators.
- Parking is available on site (pay and display)
| SATURDAY 11th February | SUNDAY 12th February |
| ELITE MIXED (20 teams) | ELITE MALE (20 teams) |
| THROWDOWN MALE (20 teams) | ELITE FEMALE (20 teams) |
| THROWDOWN FEMALE (20 teams) | THROWDOWN MIXED (20 teams) |
| MASTERS MALE (20 teams) | MASTERS MIXED (20 teams) |
| MASTERS FEMALE (20 teams) |
ATHLETE EXPERIENCE
EXAMPLE COMPETITION DAY SCHEDULE:
- 7:30 – 8:00AM Athlete Check In
- 8:15AM – 8:45AM Athlete Breifing
- 9:00AM – Workout 1 (STRENGTH)
- 10:30AM – Workout 2 (STAMINA)
- 1:30pm – Workout 3 (POWER)
- 3:00pm - Workout 4 GRIT
- 5:30pm – PRIZE Presentation
WHAT IS INCLUDED
The competition fee is £105 per team, this price includes:
- 4 Workouts
- Limited Edition Event T-Shirt
- Goodie bag from our sponsors
- Sponsor Prizes for podium finishers and workout winners
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | PZL Programming | 7 |
| 2 | Fosseway | 10 |
| 3 | No BS | 10 |
| 4 | PZL Container | 12 |
| 5 | Booty & The Beast | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Duck and Donkey | 6 |
| 2 | Shake n Bake | 15 |
| 3 | Last Minute | 16 |
| 4 | 470 Bendigeddig | 18 |
| 5 | Meal for 2 for 1 | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | MARCHON X A-HEAD OF THE GAME NUTRITION | 10 |
| 2 | Stash Weightlifting | 11 |
| 3 | Team GK | 13 |
| 4 | PYB FITNESS | 20 |
| 5 | SPC | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Heds Up | 7 |
| 2 | Frantic Atlantic | 7 |
| 3 | Booty and the Beast | 10 |
| 4 | Exert Ladies | 16 |
| 5 | Mastering Balance & Barbells | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | Tommy & The Gun v2 | 4 |
| 2 | Old Man Strength -1 | 10 |
| 3 | Just Fitness | 11 |
| 4 | Penallta Warriors | 16 |
| 5 | Bull Functional Fitness | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | It’s Miller time | 5 |
| 2 | FUNCTION SFR - OLD AF | 9 |
| 3 | Bardio B4 Cardio | 12 |
| 4 | Legs Miserables | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mom Jeans & Power Cleans | 9 |
| 2 | Lauren and tonka | 16 |
| 3 | 2 Girls 1 Muscle Up | 18 |
| 4 | Skinny Jeans and Power Cleans | 19 |
| 5 | Hangry Birds | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | Little and large | 6 |
| 2 | Dad loves bony | 8 |
| 3 | Step Brothers | 10 |
| 4 | Buck Furpees! | 20 |
| 5 | Dad Bod Squad | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Royals | 9 |
| 2 | Bringing ‘un-flexy’ back | 10 |
| 3 | Action man and Ginge | 15 |
| 4 | The Salty Potatoes | 17 |
| 5 | Globo Gym | 22 |
Workouts
For time:
30/21 - 20/15 - 10/9 Cal Bike Erg (you go I go)
Into 3 rounds:
20 Synchro Alternating DB Snatch
10 Synchro Burpee Box Jump Overs
15min timecap
For all categories the weights will be 22.5kg and 15kg and box heights will be 24/20”
7min AMRAP
Each partner completes 3 rounds of
10/20/30m shuttle sprint
Into
AMRAP in remaining time:
Synchro KB Thrusters
Weights:
MALE Throwdown and Masters - 24kg
FEMALE Throwdown and Masters - 16kg
MALE Elite - 1x24kg and 1x32kg
FEMALE Elite - 1x16kg and 1x24kg
MIXED Throwdown and Masters - 1x16kg + 1x24kg
MIXED Elite - 1x24kg and 1x32kg
18min AMRAP
15/12 cal Row
While partner runs 200m
*5 synchro line facing burpees at the end of each round
Score is total number of reps (calories + burpees)
In 7mins establish a 7RM Front Squat
Bar to be taken from the floor with any grip permitted.
Mixed pairs will have one barbell, same sex pairs will have one barbell.
Your score will the be the combination of the best 7RM from each athlete.
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Event Details
Closes: Feb 10, 2023
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